This month's challenge

In a world that rarely stops, taking just five minutes for mindful breathing can create powerful shifts in how we feel and function. This month, our Wellness Challenge is centred around the calming practice of alternate nostril breathing, a technique rooted in yogic tradition that’s now gaining attention for its ability to lower stress and promote balance.

Why it works

Alternate nostril breathing, also known as Anulom Vilom or Nadi Shodhana, is a breathing practice that has been shown to activate the parasympathetic nervous system - the body’s natural 'rest and digest' mode. The technique involves breathing through one nostril at a time in a structured rhythm, encouraging mental focus and physical relaxation. This helps to reduce heart rate, lower blood pressure and calm a busy mind.

Which type should I try?

There are two common forms of alternate nostril breathing found in yoga and mindfulness practices:

Anulom Vilom

This technique involves inhaling through one nostril and exhaling through the other, without holding the breath in between. It’s a great place to start if you're new to breathwork.

Nadi Shodhana

This variation is similar, but includes a gentle pause after each inhale before switching nostrils. It’s often used in deeper meditative practices and is believed to clear energy pathways.

Both methods are calming, and both can be part of this month’s challenge. Begin with Anulom Vilom if you're unsure, and move into Nadi Shodhana once you're comfortable.

How to Practise Alternate Nostril Breathing

Find a quiet spot where you can sit comfortably with your spine straight. This might be sitting cross-legged or simply on a chair with your feet flat on the floor.

1. Rest your left hand on your left knee, palm facing upward.
2. Bring your right hand up towards your face. Gently fold your forefinger and middle finger down, so your thumb and ring finger are available.
3. Place your thumb on your right nostril and exhale slowly through the left nostril.
4. Inhale through your left nostril, then gently close it using your ring finger.
5. Release your thumb and exhale through your right nostril.
6. Inhale through your right nostril, close it again with your thumb, and exhale through your left nostril.

That’s one full round. Continue for up to five minutes, breathing slowly and evenly. Always finish by exhaling through the left nostril.

If you're ready to try Nadi Shodhana, add a short pause after each inhale—start with 2 to 3 seconds and increase gradually as you become more comfortable with the rhythm.

A note on safety

Alternate nostril breathing is safe for most people. However, if you have a lung condition like asthma or COPD, take your time and practise gently. If you use inhalers, keep them nearby. If you ever feel lightheaded or short of breath, stop the practice and return to normal breathing.

The Benefits of Alternate Nostril Breathing

• Calms the mind and body
• Reduces stress and anxiety
• May support cardiovascular health by lowering blood pressure and heart rate
• Helps improve focus and mental clarity
• Promotes a sense of overall wellbeing
• Can improve lung function and respiratory endurance

Ready to join us?

All of our wellness challenges are designed to be easy to incorporate into your day and we love the simplicity of this month's challenge. No equipment, no need to change or shower afterwards and a noticeable impact on your wellbeing.

Every day in June, join us and take five minutes to practise alternate nostril breathing. Whether it’s in the morning, during a work break, or before bed, let it become a mindful pause in your day.

Need help staying on track?

Think it sounds great but there is no way you'll stick to it? Try one of these:

• Set a daily phone reminder
• Use a La Pochette Travel Pot with essential oil balm as a sensory trigger
• Find a time when there is a natural pause in your day to practice it - after dropping the kids off, when you are making a coffee in the morning before sitting at your desk or after clearing away your evening meal
• Pair with a walk, stretch, or even a journal session for added mindfulness

Final Thoughts

Wellness doesn’t always require big gestures. Sometimes, the smallest daily rituals make the biggest difference.

Join the La Pochette community this June and share your progress. Tag @lapochettelife and let us know how it’s going. Each month we select one participant to receive a £150 La Pochette voucher - so keep us posted on your journey!

Let’s breathe better, feel calmer, and stay grounded - together.